Body Rotation & Timing

video Block
Double-click here to add a video by URL or embed code. Learn more.

6-1-6 Drill

  • This drill is a progression of the Kick on Side drill
  • It helps develop your alignment, posture and catch set up position 

Key Points

  • Take a breath after the stroke and rotation to the other side
  • Use the mantra:  

6-1-breathe-6

  • This makes the breathing timing as close to full stroke freestyle as possible
 
video Block
Double-click here to add a video by URL or embed code. Learn more.

6-3-6 Drill

  • This is a progression of the 6/1/6 drill
  • It helps with both developing your posture and alignment in the water as well as rotation
  • It also improves your catch set up position and full stroke arm timing

Key Points

  • Kick on your side for approximately six kicks
  • Perform three strokes whilst gently exhaling
  • Breathe in after the third arm pull
  • Kick on the other side for six kicks
  • If it helps use the mantra:

6-3-breathe-6

 
video Block
Double-click here to add a video by URL or embed code. Learn more.

6-5-6 Drill

  • This is a progression of the 6-3-6 drill
  • It helps with both developing your posture and alignment in the water as well as rotation
  • It also improves your catch set up position and full stroke arm timing
  • It helps you improve your long slow exhalations

Key Points

  • Kick on your side for approximately six kicks
  • Perform five strokes whilst gently exhaling
  • Breathe in after the fifth stroke
  • Kick on the other side for six kicks
  • If it helps use the mantra:

6-5-breathe-6

 
video Block
Double-click here to add a video by URL or embed code. Learn more.

Corpse Kick Drill

  • The Corpse kick is a novel way to practice your kick technique and add some variation to your training
  • It’s a great way to learn to keep your core engaged and use your abdominal muscles
  • It helps you improve rotation without using your arms 
  • It trains you to rotate the whole body in line as you kick

Key Points

  • With fins, kick in on your front, with your arms relaxed by your side at all times
  • Rotate into kicking on your side for a few kicks
  • When you need a breath rotate your head to take a breath, then return your face to the water as you exhale
  • Complete a few kicks while still on your side then rotate back onto your front
  • Repeat on alternate sides
 
video Block
Double-click here to add a video by URL or embed code. Learn more.

Unco Drill

  • Helps you develop rhythm and timing of your stroke
  • It brings many stroke elements together, forcing you to time your catch, pull and body rotation correctly
  • It also can help tune your breathing timing to the rotation of your body
  • Remember if the drill is tough you’re probably highlighting an area of your stroke that needs some work, so stick with it!

Key Points

  • Short for uncoordinated, this is a challenging drill, most suited to upper-intermediate and advanced swimmers (but everyone should give it a go!)
  • Use fins, push off and pull with one arm, with the other relaxed by your side
  • Breathe away from the stroking arm, timing your head turn to the rotation of your body
  • Make sure you rotate your body to both sides, by driving the non-stroking arm shoulder down, using the mantra:

Stroke and dip

 
video Block
Double-click here to add a video by URL or embed code. Learn more.

Swimming with a Band

  • Wearing a band around your ankles prevents you from kicking at all
  • It helps you focus on better rhythm and timing in your stroke
  • It adds a little drag at the back, encouraging you to catch and pull through powerfully and effectively

Key Points

  • Purchase one or make one using an old inner tube
  • Use a pull buoy if you’re not very naturally buoyant in the legs
  • Swim normal freestyle with your upper body with a high stroke rate, getting into your catch quickly
  • Stretch tall through your core
  • It will never feel easy- just keep your legs as high as you can and your pull effective
 

Struggling with poor body rotation? Check out our Fault Fixes HERE